A bedtime routine you can actually repeat

Make the first step easy

Choose something concrete: put your bag by the door or check your alarm. Keep the first version short enough to use on an ordinary busy evening.

Leave room to wind down

NHLBI recommends quiet time before bed and reducing bright artificial light. Choose an activity you find restful; the minutes in our templates are editable planning estimates, not a medical prescription.

Keep what works

After trying the routine, remove steps that add effort without helping you prepare. Missing a step does not erase anything you have already done.

Sources & further reading

NHLBI · Healthy Sleep Habits ↗

Cycle estimates are adjustable planning references. Actual sleep varies; this is not sleep-stage tracking or medical advice.

Try it tonight

5 min · 3 steps

The five-minute reset

For the nights when a little is enough.